020_skiing _rus rtf
What types of skiing are included in the classic skiing technique?
A) Simultaneous single step
B) Alternating two-step
C) Skate
D) Stepping Turns
E) Descend in a low stance
F) Simultaneous stepless
G) Plow turning
(correct answer)=A,B,F
(Difficulty)=1
(Semester)=7
020_Skiing_rus rtf
What types of skiing use skating?
B) Nordic combined
C) Snowboard
E) Biathlon
F) Cross-country skiing
G) Ski jumping
H) Ski cross
(Correct answer)=B,E,F
(Difficulty)=1
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
020_Skiing_rus rtf
At what distances do cross-country skiers compete?
(Correct answer)=A,B,D
(Difficulty)=1
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
What are the duties of the chief secretary of the competition?
A) Credentials Commission
B) Draw
C) Registration of protocols
D) Track View
E) Controller operation
F) Judge of participants
G) Starter
H) Health worker function
(correct answer)= A,B,C
(Difficulty)=1
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
At what distances do cross-country skiers compete?
(correct answer)= B,C,D
(Difficulty)=1
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
How many sliding phases are there in the alternating two-step, gliding run and incoming step?
(correct answer)= A,B,C
(Difficulty)=2
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
018_Skiing_rus rtf
How many sliding steps are there in the simultaneous stepless, one-step and two-step moves?
(correct answer)= A,B,C
(Difficulty)=2
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
When will the result be credited to the athlete when crossing the finish line in cross-country skiing?
A) Head only
B) With one hand only
C) Only two hands
D) Without skis
E) Ski toe
F) One foot
G) Two feet
H) On one ski
(Correct answer)= F,G,H
(Difficulty)=3
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
Why skis are lubricated ski wax?
A) To make skis glide well
B) To prevent skis from slipping
C) So that the skis glide well over the entire distance.
D) So that the skis do not wear out
E) To make it easy to move on slopes
F) To develop high speed on descents
G) To ensure the stability of the skier
H) To make it convenient to overtake rivals
(correct answer)= A,B,C
(Difficulty)=3
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
What methods are the most rational for improving the technique of skiing?
A) Figurative explanations of the coach.
B) Video analysis of your run.
C) Study video of the technique of the best skiers.
D) Exploring the area.
E) Studying the structure of snow.
F) Air temperature study
G) Observations of other athletes.
H) Comrade's remarks.
Correct answer )=A,B,C
(Difficulty)=1
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
020_Skiing_rus rtf
What is the speed of skiing Olympic Games men in racing downhill and ski jumping?
A) In cross-country skiing 6-8 m/sec.
B) Downhill 120-140 km/h
C) In ski jumping 90-95 km/h
D) Cross-country skiing 3-5 m/s
E) Downhill 160-180 km/h
F) In ski jumping 110-120 km.h
G) In cross-country skiing 10-15 m/sec.
H) Downhill 190-200 km/h
(correct answer)= A,B,C
(Difficulty)=3
(Textbook) = Skiing. Edited by M.A. Agranovsky-M: FKIS, 1980-368s
(Semester)=7
Swimming_ru 021_ general characteristics movements_Swimming_ rus.rtf
021_Swimming_rus rtf
Swimming refers to:
A) Cyclic sports.
B) Acyclic.
C) Martial arts.
D) Aquatics sports.
e) Olympic sports sports.
F) Complex-coordinated sports.
G) Sports games.
H) Difficult technical types sports.
(correct answer) = A. D, E.
(Difficulty) = 1
(Semester) = 7
021_Swimming_rus rtf
Sports swimming featured:
A) In modern pentathlon.
B) In triathlon.
C) In biathlon,
D) In water hockey.
E) In the marine all-around.
F) In water volleyball
G) In synchronized swimming.
H) In diving.
(correct answer) = A, B, E,
(Difficulty) = 2
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
The size of the waves during the movement of the swimmer depends on:
A) From body volume
B) From technical readiness
C) On the density of water
D) From speed
E) From the viscosity of water
F) From the way of swimming
G) From saturation with salts
H) From water temperature.
(correct answer) = B, D, F.
(Difficulty) = 2
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
External forces relative to the swimmer's body include:
A) Physical strength.
B) The force of gravity of the body.
C) Vertical force.
D) Buoyant force.
E) Horizontal force.
F) Lift force.
G) The strength of the wind.
H) Resistance force.
(correct answer) = B, D, F
(Difficulty) = 2
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
What are the patterns of movement in water clearly reflected:
A) In swimming technique.
B) In the biomechanics of swimming.
C) In the hydrodynamics of navigation.
D) In sportsmanship.
E) In hydrostatics.
F) In the ability to stay on the water.
G In the technique of sports swimming.
H) In physical abilities.
(Correct answer) = A, D, G.
(Difficulty) = 3
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
What is the basis of movement in water:
A) Specific motor actions of a swimmer
B) Ability to stay on the surface of the water
C) Patterns of movement in water
D) the ability to perform swimming movements
E) the ability to move the rowing element at an angle
G Vital motor skills
H) Coordinating capabilities.
(correct answer) =A. D.E.
(Difficulty) = 3
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
When a swimmer moves, waves are formed:
A) nasal,
B) Feed.
C) Transverse.
D) Counter.
E) Longitudinal.
F) Oncoming and longitudinal.
G) Braking.
H) Pushers.
(correct answer) = A. B, C.
(Difficulty) = 2
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
fast swimming may prevent:
A) Density of water.
C) Water temperature
D) Current.
E) Air temperature.
G) Clothing.
H) Headwind.
(Correct answer) =D, F, G.
(Difficulty) = 1
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
The body will be above the surface of the water at:
A) In fresh water.
B) cold.
C) hot.
D) In fresh and cold.
E) Dirty.
F) In salty.
G) Dirty and salty.
H) In hot and fresh.
(correct answer) = B, C, F
(Difficulty) = 1
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
(Semester) = 7
021_Swimming_rus rtf
(Textbook) =N. J. Bulgakov. Swimming. – M: -$$$00220
The main reference planes of the swimmer:
B) Body area
D) Rib cage
E) Hand and foot
G) Head.
H) Thorax and thigh.
(correct answer) = A, C, E.
(Difficulty) = 2
(Semester) = 7
021_Swimming_rus rtf
name sports ways swimming:
A) Crawl on the chest, crawl on the back.
B) Like a frog.
C) By sea.
D) breaststroke, dolphin.
E) Front crawl, back crawl, breaststroke, dolphin.
F) Butterfly, breaststroke, .tredge
G) Breaststroke on the back, butterfly.
H) On the side, seedlings,
(correct answer) = A, D, E.
(Difficulty) = 1
(Textbook) =N. J. Bulgakov. Swimming. - M: -2001.
TACTICAL TRAINING OF SKIERS FOR SPRINTER COMPETITIONS
Thesis
INTRODUCTION
CHAPTER 1
1.1 Technical and tactical training of cross-country skiers
1.3 Skating technique
2.1 tactical training ski racers
2.2 Tactics of using classic ski runs at different distances
2.5 Formation of "Tactical" thinking in cross-country skiers
2.6 Means and methods of tactical training
CHAPTER 2. METHODS AND ORGANIZATIONS OF RESEARCH
3 Questionnaire
4 Organization of the study
CHAPTER 3. DISCUSSION OF RESEARCH RESULTS
APPS
INTRODUCTION
The topic of the work is relevant, since the development of skiing has reached such a level when the championship in the wrestling of skiers is determined by a second, and sometimes tenths of it. With the introduction of sprint distances in cross-country skiing, changes in technical and tactical readiness were required for the best and rational overcoming of the distance. In the conditions of competitions of rivals, equal in strength, technical and tactical training plays an important role.
The purpose of the work is to determine the priorities in the application of the main means (and methods) of tactical training for sprint distances.
The tasks we solve to achieve our goal are as follows:
To study the features of training athletes in cross-country skiing according to literary sources.
To study the main features of technical and tactical training.
Determine the main means and methods used in the course of tactical training by ski racers for sprint competitions.
Research methods used in our work:
Analysis of scientific and methodological literature.
Survey, questioning, conversation (see appendix)
Mathematical statistics.
The object of our research is the process of tactical training of cross-country skiers.
The subject is basic tactics.
Hypothesis. We believe that tactical training and the ability to use tactical techniques during sprint competitions is the basis for achieving results.
Chapter 1. SYSTEM OF TRAINING A SKIER-RACER
tactical skier competition move
Sports training of a skier is a specialized pedagogical process aimed at achieving high results.
The system of modern sports training consists of specific aspects, each of which has its own special tasks: physical training, technical-tactical, moral-volitional, psychological, appropriate means and methods for solving these problems, as well as the necessary control. All aspects of training are interconnected and arranged in a certain sequence.
The athlete's fitness structure includes technical, physical, tactical and mental elements.
Technical readiness should be understood as the degree of mastering the technique of the system of movements by the athlete. It is closely related to the physical, mental and tactical capabilities of the athlete, as well as to the conditions of the external environment. Changes in the rules of the competition, the use of other sports equipment significantly affects the content of the technical preparedness of athletes.
Physical fitness is the ability of the functional systems of the body. It reflects the required level of development of those physical qualities on which competitive success depends.
The tactical preparedness of an athlete depends on how much he masters the means sports tactics(for example, techniques necessary for the implementation of the chosen tactics), its types (offensive, counterattack), and forms (individual, group, team).
Mental preparedness is heterogeneous in its structure. It is possible to distinguish two relatively independent and at the same time interrelated aspects in it: volitional and special mental preparedness.
Moral-volitional preparedness is associated with such qualities as purposefulness (a clear vision of a long-term goal), determination and courage (a tendency to take reasonable risks combined with thoughtfulness of decisions), perseverance and perseverance (the ability to mobilize functional reserves, activity in achieving a goal), endurance and self-control (the ability to control one's thoughts and actions in conditions of emotional arousal), independence and initiative. Some of these qualities may initially be inherent in one or another athlete, but most of them are brought up and improved in the process of regular training work and sports competitions.
In the structure of a special mental preparedness of an athlete, it is necessary to highlight those aspects that can be improved in the course of sports training:
resistance to stressful situations of training and competitive activity;
kinesthetic and visual perceptions motor actions and environment;
the ability to mental regulation of movements, ensuring effective muscle coordination;
the ability to perceive, organize and "process information under time pressure;
1.1 Technical and tactical training of ski racers
The technical training of a skier is a process of purposeful study and improvement of the technique of skiing. Mastering modern technology, taking into account individual characteristics and physical fitness allows you to achieve high results in cross-country skiing. A high level of sports results requires constant and in-depth work on improving the technique during the entire period of active skiing. The plans for the training of skiers from beginner to a qualified athlete should provide for the continuity of mastering the technique. Even achieving the highest results does not mean that technical perfection has been achieved. The skier must also in this case continue to improve the technique of various elements, movements, eliminate individual inaccuracies and errors.
In addition, in many years of training, you constantly have to adapt equipment to changing competition conditions (more thorough preparation of tracks, changes in their complexity, release of new equipment), to improve the physical fitness of skiers, etc.
Distinguish between general and special technical training. In the course of general technical training, the skier masters the skills and abilities necessary in life and sports activities, acquires and deepens theoretical knowledge in the field of the basics of technology exercise. This type of training is aimed primarily at mastering such skills, abilities and knowledge that will contribute to the study of the technique of skiing. All this is the basis for special technical training. The more a skier has a stock of motor skills, the faster and more firmly he masters the modern technique of skiing in its various versions. This is achieved by using a wide range of the most diverse exercises of a general developmental nature and specially preparatory exercises aimed at studying the elements of the technique of skiing. Along with other exercises that develop coordination of movements, special attention should be paid to exercises that bring up a sense of balance, as well as exercises that purposefully affect the vestibular apparatus. This greatly contributes to the training and further improvement of the technique of skiing.
In the process of special technical training, an athlete masters the technique of the chosen type of skiing: he studies the biomechanical patterns of skiing and masters the necessary motor skills, bringing them to a high degree of perfection, taking into account individual characteristics. Training and especially the improvement of technique should be considered in close connection with the development of physical qualities. Raising the level of general and especially special physical training makes it possible to further improve the technique, raising it to a new level of development. There is also Feedback: new variants of equipment require, in turn, an increase in the level of special physical training. In this case, it is necessary to apply special exercises aimed at developing precisely those muscle groups that are more involved in a new element or at increasing the level of some qualities (swing speed, repulsion force, etc.).
1.2 Classic move technique
Alternate two-step stroke
Fig.1. The first phase of the sliding step
The cycle of movements in the alternating two-step course consists of two sliding steps and alternate repulsions with sticks for each step. Before proceeding to a description of the technique as a whole, it is necessary to give biomechanical analysis five main phases of the cycle. The figures show the positions of the skier at the beginning and at the end of each phase.
I phase - free sliding (Fig. 3). All movements in this phase are performed as follows. The kick is over, the skier slides on the other ski. Both sticks and the leg that finished the push are in the air without touching the support. The skier cannot yet increase the speed, he slides due to preliminary efforts, using the forces of inertia. The duration of free sliding in the strongest skiers varies from 0.12 to 0.18 s. During the phase, the speed of movement decreases somewhat, since the skier does not push off the support, there are no driving forces, and the friction force and, to some extent, the force of air resistance have a braking effect.
The moments of the free-sliding phase are the separation of the push ski from the snow and the setting of the stick on the snow. At the moment of ski lift-off, the full straightening of the pushing leg is observed, which, together with the body, forms a straight line. The angle of flexion of the supporting leg in the knee joint is about 136-138°, the lower leg is located vertically at this time. The hand, having finished the push, forms a straight line with the stick, its hand is at the level of the pelvis, slightly behind. The other arm is extended forward, almost completely extended, the hand is not higher than the chin.
I phase - sliding with straightening of the supporting leg (Fig. 4).
Fig.2. The second phase of the sliding step The beginning of the phase is the placing of the stick on the snow at a forward angle of 70-80°. The arm is slightly bent at the elbow joint, the elbow is slightly laid aside. In a sliding step, this phase is the longest; for skilled skiers moving at high speed, it lasts from 0.20 to 0.24 s. The place where the stick is placed largely depends on the sliding conditions: with improved sliding - more forward, at the ski mount; with worsening conditions - more back, closer to the heel of the boot.
During this phase, a gradual straightening of the supporting leg occurs. The skier increases the pressure on the stick, trying to increase the speed of sliding. Under the pressure of the hand, the stick bends a little. For skiers who develop a high speed of movement due to the effective work of the stick during repulsion, the pressure on the ski is reduced, and the glide speed may increase. The straightening of the supporting leg in this phase creates favorable conditions for the swing, which is performed by a more straightened leg.
Due to this, the linear speed increases when taking out the foot with the ski, and the squat in the following phases is performed faster and deeper. In some cases (at low speed, poor glide and errors in the 1st phase - the ski is too pressed against the snow), despite the repulsion by the stick, the glide in this phase slows down. Increasing the duration of the 2nd phase also reduces the speed. The phase ends at the moment when the supporting leg begins to bend at the knee joint (it was straightened throughout the entire phase). During the first two phases (free sliding and sliding with straightening of the supporting leg), the skier covers the greatest distance.
I phase - sliding with squatting (Fig. 5). In this phase, it is very important to quickly stop the sliding ski, speed up the sit-down, ensure high speed of the swing movements of the arm and leg, and accelerate the roll.
Fig 3. Sliding with a squat
This phase begins from the moment of squatting (bending the leg at the knee joint). The following posture is typical for the beginning of the phase: the skating leg is almost straightened, the toe of the fly leg is almost at the level of the heel of the skating leg; the torso, which takes part in the repulsion with a stick, leans forward 5-7 ° more than in the 2nd phase. The fly arm is straightened, the push arm is slightly bent, and the hands are almost on the same level (leveled with each other). During this phase, squatting occurs with flexion of the supporting leg at the knee and hip joints. Since the speed instantly drops to zero, and the ski stops, it is necessary to strive to reduce the time for this phase, to perform all actions faster. The duration of the phase ranges from 0.06 to 0.09 s, for the strongest skiers it is about 0.06 s. In this phase, the speed of the swing leg extension increases sharply, and it is carried forward not by the knee, but, as it were, by the foot.
I phase - lunge with a squat (Fig. 6).
The phase starts from the moment the ski stops. In this phase, active repulsion begins due to vigorous extension in the hip joint, and at the same time, squatting occurs in the knee joint. Squatting occurs not only in the knee, but also in the ankle joint - the lower leg leans forward, and the lifting of the foot above the ski is delayed (the heel is raised above the ski by 3-6 cm). There is a significant stretching and tension of the muscles of the pushing leg - this contributes to a more powerful, sharp repulsion.
Fig.4. sliding step
The duration of the phase ranges from 0.03 to 0.12 s, and for the strongest skiers it is the shortest - 0.03 s. The speed in this phase can reach a maximum - up to 13 m/s. At the beginning of the phase, the inclination of the torso increases by another 1-3° and reaches the maximum limits for the entire sliding step, which contributes to increased pressure on the stick. The pushing hand is at the level of the thigh, and the flywheel is approximately 30-50 cm ahead of the knee of the pushing leg. The feet are at the same level or the foot of the swing leg is brought forward by 5-15 cm.
Although the ski stop separates the 3rd and 4th phases, the division is very conditional, the squatting in one phase or another is performed by one continuous movement, merged. Bending of the supporting leg in the knee joint continues until the end of the 4th phase. This takes from 0.09 to 0.21 s. For skiers moving at the highest speed, this time is the shortest - 0.09 s.
I phase - repulsion with straightening of the pushing leg (Fig. 7).
Fig.5. Fifth phase of the sliding step
At the beginning of the phase, the flexion of the pushing leg in the knee joint is greatest, the thigh is almost vertical; the fly leg is advanced forward and ahead of the push leg by 35-50 cm. The slope of the torso is already slightly decreasing. The stick push is over, the arm and the stick are in a straight line, and the fly arm is straightened forward and down at an angle of about 45 °. In this phase, repulsion occurs due to the vigorous straightening of the leg at the knee joint, and the foot exerts pressure on the ski exactly down, pressing it to snow. A quick straightening of the leg in the knee joint transmits a push along the line of the thigh - pelvis - torso. Such pushing forward-up contributes to the movement of the body, first forward-up, and then forward-down. With a correctly executed push, the pressure on the ski in the 1st and 2nd phases is reduced, the friction also decreases, contributing to a quick glide. The duration of the phase varies from 0.06 to 0.12 s, for the strongest skiers it is near the lower limit, and the speed of movement is up to 10.33 m/s. The phase ends at the moment the ski leaves the snow. At this point, the gliding step is over and the gliding step on the other ski begins. It should be noted that the squatting and repulsion of the skis are a single, inextricably linked action, very short in time and space. For qualified skiers - within only 0.2 s., And the support ski moves only 10-15 cm. In general, it should be noted that all elements in the stroke cycle merge into a single action. Swinging movements of the arm and leg are organically connected with repulsion with a stick and a ski. The duration of all phases for skiers of different qualifications is quite variable, but for the strongest skiers it is shorter. Between the phases there is a certain time rhythm. If we take the duration of the shortest, 4th, phase (lunge with a squat) as a unit, then the ratio of the time of all phases will look like this: 5-7-2-1-2. The duration of the periods of sliding and standing of the ski is related as 4:1. The length of the sliding step is the sum of two indicators, the length of the lunge and the length of the slide. The length of the lunge (the distance between the feet at the moment the push ski is taken off the support) for the strongest skiers moving at high speed is 90-100 cm, and the glide length is from 2.30 to 2.60 m. Reducing or increasing the time of individual phases or the length of the lunge and slide leads to a decrease in the speed of movement on skis. All the phases of the sliding step described here, the movements of the arms and torso in the stroke cycle are interconnected and interdependent in time and amplitude and constitute a single movement structure. The sliding speed in the stroke cycle as a whole reaches 6.5 m / s, and the length of the sliding step is up to 3.20-3.50 m. The total duration of the stroke cycle in time is 0.50-0.55 s, the pace of movements is up to 120 steps/min.
Technique of simultaneous moves
The main element of simultaneous moves is the simultaneous repulsion with sticks. This element is common to all moves, and it is more convenient to analyze it using the example of a simultaneous stepless move. In a simultaneous stepless move, the legs do not actively participate in the push, but their position plays an important role in creating favorable conditions for transferring forces from the hands through the torso to the sliding ski. It is important, as with the alternating two-step, to create a rigid system of "arms - torso - legs. Simultaneous repulsion in this move begins from the moment the sticks are placed on the snow. The hands carry the sticks forward, the hands are not higher shoulder joints, rings of sticks behind brushes. The movement of the torso (leaning forward) and the arms of the stick with a strong blow plunge into the snow. In the first part of the push, the torso is tilted forward, while the arms are bent at the elbow joints. In the middle part of the repulsion, when the bending of the arms reaches its maximum (the angle at the elbow joints is about 90°), it is advisable to slightly tilt the shins back up to 70° (the feet slightly slip forward). At the moment of "fixing" the legs in this position, a rigid system is created and the skier maximizes the pressure on the sticks. The torso continues to tilt forward to a horizontal position, the arms are unbent at the elbow joints, the hands pass below the knees. The maximum effort on the sticks falls at the end of the torso tilt and the vertical position of the arms. The push ends with full extension of the arms in the elbow joints and adduction of the hands in the wrist joints - the arm and stick form a straight line. After the end of the push with sticks, the skier slides on two skis in a bent position (torso horizontally). Body weight is evenly distributed on two skis. Hands after a push at first, by inertia, relaxedly rise up, but not higher than the back.
Then the hand out begins. The movement is performed with straightened arms down - forward - up, at the same time the torso tilt slowly decreases. It is not recommended to delay sliding on two skis. A significant decrease in the speed of sliding does not allow maintaining a uniform and high speed of movement with simultaneous moves and leads to an excessive expenditure of forces. On the plain, under good glide conditions, qualified skiers move forward per stroke cycle up to 8 m. The average speed of movement on the plain can reach 9 m / s. In simultaneous stepless and other moves, it is important not only to gain, but most importantly, not to significantly reduce the speed of sliding during a ride on two skis. Otherwise, all the efforts of the athlete during repulsion will be wasted and will lead to a large expenditure of strength. A decrease in the sliding speed in the stroke cycle is associated with two factors: with an increase in pressure on the snow by the forces of inertia of body parts, which, as a rule, occur during unnecessary movements, and also with an increase in the resistance force of the oncoming air flow. It is necessary to avoid various unnecessary vertical movements, in particular: discarding hands with sticks after a push up; a sharp straightening of the body at the end and immediately after the end of the repulsion with sticks; further sharp inclination of the torso after the end of the push; sharp straightening of the body, especially at the beginning of free sliding; bending the legs at the knees (squats); sharp straightening of the legs at the end and immediately after repulsion; tilting the shins forward in the first half of the repulsion. All these actions either worsen the repulsion conditions or cause an increase in pressure on the skis and, in connection with this, an increase in friction. So, throwing the arms back and up after a push in a simultaneous move increases the dynamic support reactions up to 30-40 kg. In addition, the straightening of the torso increases the air resistance, which also affects the glide speed, especially in a headwind. When moving with other moves (one-step and two-step), the simultaneous push with the sticks is performed in a similar way, but it is associated with the phases of the sliding step. The requirements for performing the sliding step phases are the same as for the variable two-step step. The difference lies in the fact that the phases are associated with the simultaneous removal and push with sticks, but they differ in length and duration from those described in the analysis of the sliding step.
1.3 Skating technique
Double skating.
Phase 1 - sliding on the left ski with repulsion right hand- begins after pushing away with the right foot and ends with the separation of the right stick from the support. The duration of the phase is 0.12-0.15 s.
While sliding, the skier begins to smoothly straighten the supporting (left) leg in the knee and hip joints. The fly leg, gradually bending it at the knee and hip joints and at the same time holding the ski at the same angle to the main direction of movement, the skier pulls up to the supporting leg. P.c.m.t. the skier begins to move to the front of the foot of the supporting leg.
Phase 2 - sliding on the left ski with repulsion with the left foot. free single bearing sliding on right ski, sliding with simultaneous repulsion by hands, sliding with simultaneous repulsion by hands and foot (right), sliding with repulsion by the right foot.
When overcoming climbs in the cycle of this move, the following phases are distinguished: - free single-support sliding, sliding on the left ski with repulsion with the left foot, sliding on the left ski with repulsion with the left foot and hands (hand), sliding on the right ski with simultaneous repulsion by the hands, sliding on the right ski with repulsion with the right foot and hands (hand), sliding on the right ski with repulsion with the right foot.
Simultaneous one-step skating
This move is the most difficult in terms of coordination, since at each sliding step the extension of the pushing leg is accompanied by a tilt of the body and repulsion by the hands. It is advisable to start the analysis of the movements of the cycle of the move from the moment of the end of the repulsion with the foot.
The stroke cycle consists of two sliding steps. Each step includes a kick off with the foot (right or left), a simultaneous push with the arms, and a single support glide. Having completed the cycle, the skier overcomes on the plain 6-15 m, on slopes 4-10 m in 1.2-2 s at average speed 3.5-8.5 m/s. The pace of the move is 30-50 cycles per 1 min, the time of repulsion by the foot is 0.25-0.45 s. hands - 0.25-0.40 s.
When moving on the plain and on gentle slopes, four phases are distinguished in the cycle (in one sliding step): free single-support sliding, sliding with simultaneous repulsion by the hands, sliding with simultaneous repulsion by the foot and hands, sliding with repulsion by the foot.
With an increase in the steepness of the ascent, the phase structure of the stroke changes somewhat. Under these conditions, the repulsion with the hands begins almost simultaneously with the repulsion with the foot, and three phases are distinguished in the stroke cycle: a free single-support glide, a glide with simultaneous repulsion by the foot and hands, and a glide with repulsion by the foot.
2.1 Tactical training of skiers
Tactics is a set of means, techniques used by a skier both before and during competitions in order to achieve a high sports and technical result.
In skiing, in some cases, an athlete does not fight a specific opponent, but sets a goal - to achieve the highest possible result (at a given level of fitness). Winning the competition or achieving the highest possible result, all other things being equal, largely depends on the level of tactical skill of the skier. Having mastered the tactics of conducting a competition, an athlete can better use his technical capabilities, physical fitness, volitional qualities, all your knowledge and experience to defeat the enemy or to achieve maximum results. In skiing, this is especially important, since competitions are sometimes held in unusually variable conditions of sliding and terrain. The study of the conditions allows a wide variety of tactical options to be widely used. The tactical training of a skier consists of two interconnected parts, general and special.
General tactical training involves the acquisition of theoretical information on tactics in various types skiing, as well as in related cyclic disciplines. Skiers receive knowledge on tactics during special classes, lectures and conversations, while watching competitions with the participation of the strongest skiers, watching cinemagraphs, film loops and films, as well as through independent study of literature. In addition, during the learning training sessions experience and knowledge are accumulated in competitions and in analysis.
Special tactical training is the practical mastery of tactics in cross-country skiing by using ski moves depending on the terrain and sliding conditions, distributing forces over the distance and scheduling its passage, choosing lubrication options depending on external conditions, individual characteristics of athletes, etc. Special tactical training is carried out during training sessions and competitions.
When studying tactics, it is necessary to study the experience of the strongest skiers, which will allow you to master a wide range of tactical options and use them taking into account your capabilities. Direct tactical preparation for certain competitions requires familiarization with the conditions and place of their holding. This includes the study of the terrain, the condition and possible change of the track during the competition, taking into account the start number and expected changes in the weather. All this is studied on the eve of the start when viewing the distances and allows you to develop tactics for the upcoming competitions, taking into account specific conditions, the prospects of the enemy and your own capabilities. At the end of the competition, it is necessary to carefully analyze the effectiveness of the tactics used and draw conclusions for the future. The tactical skill of a skier is based on large stock knowledge, skills and abilities, as well as his physical, technical, moral and volitional preparedness, which allows him to accurately fulfill the planned plan, make the right decision to achieve victory or a high result.
1.2.2 The tactics of using classic ski moves in different parts of the distance
Mastering the methods of movement and applying them, depending on external conditions and individual characteristics, are of the greatest importance in the tactical training of a cross-country skier.
Flat areas.
In conditions of satisfactory and poor sliding (soft ski track, loose support for sticks), flat areas should be passed in alternating two-step and sometimes alternate four-story passage. In addition, an alternating four-step move is used for deep skiing, when repulsion with sticks is difficult. Under especially favorable conditions (excellent gliding, solid support for poles, rigid ski tracks), it is advisable to pass flat areas at the same time without stepping, since it gives an advantage in speed with a noticeable saving in strength. Sports practice is a vivid confirmation of this. All the strongest skiers pass the flat sections of the distance, located at the start and finish, only at the same time without stepping. With good gliding, it is better to pass flat areas with a combination of simultaneous stepless and simultaneous one-step travel (high-speed version) or a combination of alternating two-step with simultaneous one-step travel (high-speed version).
On modern racing tracks rises make up 1/3 of its length. Climbs can be overcome by sliding, running and stepping steps, if the skier uses an alternating two-step move, as well as by “half-herringbone”, “herringbone”. The choice of a way to overcome the rise depends on the steepness and length of the slope, the condition of the ski track and support for poles, the lubrication of the skis, the physical and technical readiness of the skier and his performance at the given time. It is known that almost all climbs have a variable steepness, and this requires a variety of ways to overcome them. It is advisable to overcome gentle slopes with a sliding step. Running step up is best used on medium and steep slopes, as well as on more sloping ones with poor slip. Stepping is effective on steep slopes. With poor preparation or unsuccessful lubrication, when the steepness of the slope does not allow climbing even with a stepping step, you should use the methods of lifting "half-herringbone" or "herringbone".
When climbing hills, it is tactically rational to use such methods or their combinations that better correspond to the features of the microrelief. In order to maintain a high pace of the race and overcome the ascent as quickly as possible, a combination of several methods is used uphill, as the length and speed of sliding are shortened, i.e. the sloping part of the slope is overcome with a sliding step, the middle part with a running step, and the final (steep) part with a stepping step. The transition from one method to another must be timely, accurate and fast, without loss of speed. Trying to keep the lift method when the glide length of the ski has been shortened significantly leads to significant, uneconomical changes.
Flat areas after climbs: it is advisable for skiers to pass by a combination of an alternating two-step course with a simultaneous one-step course. This combination also contributes to a better flow of recovery processes in the skier's body, significantly relieves the load on the muscles of the legs, which performed a lot of work during the climb. However, if the flat area after a steep ascent still has a slightly upward steepness, then it is more rational to pass it with an alternating two-step course. If the ascent is followed by an open descent, then the ascent must be overcome at a fast pace and the entrance to the descent must be started very actively. To do this, you need to perform 3-4 running steps, push off strongly with sticks 2-3 times (simultaneous stepless move or simultaneous one-step - starting option) and immediately take a descent stance. If, after the descent, the ascent immediately begins, then the skier should push off with his hands several times before entering the ascent. By applying this tactic, the skier will maintain the falling speed for a little longer and slip a few more meters by inertia at the beginning of the ascent. You should switch to an alternate two-step move only when the steepness of the ascent has increased and the speed has decreased significantly.
Uneven sections with the configuration of sea waves should be passed at the same time without stepping.
Open slopes: on open slopes, the skier significantly reduces his motor activity, thereby creating the most favorable conditions for restoring the strength and functions of the body. Open long descents are best done in the “rest” stance. The legs should be straightened as much as possible at the knee joints (but not completely), the body should be bent at the waist, to a horizontal position, and the arms should be placed in a closed position in front of the upper body. This position is well streamlined and beneficial from a physiological point of view - it allows you to relax the muscles of the legs well, shoulder girdle and back. Skiers also use a low stance, so even less air resistance is achieved and the speed increases slightly. But at the same time, the ability to absorb shocks decreases, the muscles of the legs get tired much more, the muscles of the back and arms “rest” worse, the track is poorly visible. Therefore, when choosing a rack for a particular slope, the skier must take into account all the circumstances. It is very important when passing open descents to focus on deep exhalation, which also helps to relax the muscles and better restore the body's performance.
Closed slopes: when passing slopes, the skier may need to resort to braking. In these cases, the skier should apply braking by “plow”, stop or slip. The stand in the "plow" is used for braking on gentle, straight slopes. Braking is done with both skis. Braking is done with both skis. The speed of the skier on the descent depends on the angle of separation of the skis and the nature of the snow cover. On steep slopes with a hard, icy track, when the speed is high, it is not advisable to brake with a “plow”. Under these conditions, it is more efficient to apply slip braking. It should be noted that slip braking is used not only to reduce the rate of descent, but also to change the direction of motion. It is advisable to use stop braking when descending obliquely or on a flat area after rolling out.
Turns on the move: modern trails require the skier to be able to quickly, and most importantly, without loss of speed, make turns. Turns in movement when changing movement on flat areas and slopes. There are many ways to turn. This is a turn by stepping over, resting, “plow”, “scissors”, from the stop, on parallel skis. Each turn has its technical and tactical advantages. The task of the skier is to learn how to rationally use during the race the advantages of one or another turn on flat areas, slopes and on the roll-out from the slope (on the plain). The choice of turn depends on the task that the skier sets on the slope, the steepness and profile of the slope, the condition of the snow cover, the speed of movement, etc.
On flat areas, it is advisable to use stepping turn, on slopes - stepping, emphasis, "plow" and on parallel skis. The step turn is the simplest and most common of all turns and increases the speed of the skier. On flat areas and on gentle slopes, an increase in speed occurs due to active repulsion with sticks. On a steep slope, repulsion with sticks and skis is impractical (high speed).
At high speed When the stepover turn is no longer applicable, the skier should use the stop turn. Depending on the tactical task being solved on the descent - maintaining speed or braking - it is necessary to turn over and load the ski at an emphasis less or more. At high speed, to reduce the steepness of the descent obliquely, it is better to use a “scissors” turn. Often the skier needs to make a full turn (from a slant to a slant in the other direction). In this case, it is advisable to apply a turn from the stop. This method allows you to turn any steepness on different slopes with different snow conditions. On rolled slopes, it is best to use a turn on parallel skis. This turn requires the least effort, and most importantly, the speed during the turn decreases slightly. Turn on parallel skis is considered the most modern way. Highly skilled skiers prefer to turn on the slopes in this way.
2.3 Tactically rational use of skating skiing at a distance
It was found (V.N. Manzhosov) that the speed of movement by skating methods is much higher than when passing through the same sections with classical moves. Requirements to cardiovascular system skating methods are slightly lower than when moving with classic moves. So, according to experts, the heart rate (HR) on climbs when overcoming them with skating moves is on average 10-15 bpm lower. For skiers moving by skating, pulsograms are smoother than when using classical methods of movement. The difference between the maximum heart rate and the minimum decreases by 15-20%, and the speed in the flat areas increases to 20% (A.V. Kondrashov). In the future, with the improvement of the technique of skating, the strength training of the skier, equipment, lubrication, as well as the quality of distance preparation. Experts suggest an increase in the speed of movement to the values typical for skaters, i.e., distances of 10 km will probably: pass in 16-19 minutes. An increase in the average speed of movement on the track will also occur due to an increase in the tactical preparedness of the athlete.
Characteristics of skating skiing (according to V.D. Evstratov, P.M. Virolainen, G.B. Chukardin, 1988)
TimeDistanceSpeedPaceName of the stroke in the cycle, per minute of the cycle, cycle, mm / s (cycles) Semi-skating 1.0276.8658 (Gunde Svan, Sweden) 0.9-1.47-126-942-66 with hands Simultaneous 0.8-1.63.5-8.53.5-7.040-75 two-step skating Simultaneous 1.2-2.06-153.5-8.530-50 one-step skating Alternating 0.8 -1.153-4.53.5-555-75Skating
Firstly, the choice of an effective move on a section of the route is determined by its technical and tactical capabilities: cycle length (m) / cycle time (s), speed in a cycle (m / s), pace of movement (cycles in 1 min).
Secondly, when choosing one or another move, the skier must take into account the length of the track section, the nature of the microrelief on it, the physical condition, the degree of fatigue, the condition of the support for the poles and the ski track, as well as sliding.
Thirdly, the choice of move also depends on the target setting: what tactical task is the skier going to solve on this particular section of the track - overtaking or gaining time, maintaining leadership or resting. It has been established that if there is no cut track, if the ski surface is hard, smooth, it is rational to pass flat areas with a simultaneous one-step skating. Research carried out in the sector cross-country skiing in VNIIFK A.A. Gololobov and A.I. Golovachev showed that this move is the most promising in terms of increasing speed on competitive tracks. The increase in speed when using simultaneous one-step skating on flat areas is more noticeable than with other skiing.
Simultaneous one-step skating requires the skier to have good coordination of movements, a developed sense of balance, and the ability to timely load the fly and push leg. Considering the above requirements, A.V. Kondrashov notes that simultaneous one-step skating on flat areas is used in 1/3 of all observed cases. This group, the author concludes, consisted mainly of the country's leading skiers.
A.V. Kondrashev found that skiers with well-developed strength endurance are better at performing simultaneous one-step skating. Practice shows that with good gliding, if acceleration is required, it is better to pass flat areas by skating with arm swings or by skating without arm swings.
Under satisfactory and poor sliding conditions, it is advisable to pass flat areas with a simultaneous two-step ridge course. It should be emphasized that under good sliding conditions, simultaneous two-step skating is the most economical way to move on the flat sections of the distance. This conclusion was made by L.N. Korchev on the basis of determining the pulse (HR) cost of skiing.
A number of experts consider (A.V. Gursky, L.F. Kobzeva, V.V. Ermakov; V.L. Rostovtsev, O.Yu. Solodukhin, A.A. Savelyev; V.D. Evstratov, P.M. Virolainen, G.B. Chukardin) that under good sliding conditions, it is better to overcome a rise of up to 8 ° with simultaneous two-step skating. course and simultaneous two-step skating are equalized. On steeper slopes (above 8°), the classic alternating two-step move begins to win, and on gentler slopes, the simultaneous two-step skate move is more effective. L.N. also came to this conclusion. Korcheva, proving the cost-effectiveness of the use of the above ski moves on the slopes according to their pulse cost. Under satisfactory and poor sliding conditions, it is also advisable to overcome inclines up to 8 ° with a simultaneous two-step skating. In case of poor glide, soft skiing, fatigue, climbs over 8 ° are recommended to be overcome by alternating skating.
Under excellent sliding conditions, the most effective way overcoming gentle slopes (up to 3 °) is a simultaneous one-step skating. Highly qualified athletes maintain high speed on slopes (up to 30) with simultaneous one-step skating due to the large length of the skate. And in order to increase the length of the rental, the skier must perfectly master the gliding on one ski and, at a high speed of movement, accurately hit the center of the ski area in each cycle of movement by the projection of the common center of mass (MCM). Moreover, the slightest deviations adversely affect the change in sliding speed. Experts believe that the accuracy of hitting the center of the ski area in each cycle of movement of the GCM projection depends on the degree of development of the skier's "postural" endurance. "Postive" endurance is the ability to maintain a long-term position of the body, which is necessary when performing sports exercise(Yu.V. Verkhoshansky). In order to develop “posture” endurance, experts recommend that skiers train the vestibular analyzer, which is responsible for the functions of balance and maintaining posture when skiing.
Practical experience shows that under good sliding conditions on gentle (1-30) slopes, skiers use skating without pushing off with their hands (with and without swings). There is purpose in this. Skiers increase their descent speed by lowering their stance and actively kicking off with their feet. Moreover, it should be especially emphasized: the higher the skill of the skier, the higher the speed at which he passes a gentle descent. It has been proven that a move without arm swings is more economical (A.V. Kondrashev). It is advisable to use it at the beginning of steep descents, as well as when rolling out from them. Skating without swinging arms allows the skier to develop high initial speed descent and keep it as long as possible when rolling out from the descent. In addition, experts believe that the stationary position of the hands in front of the chest reduces the air resistance during the descent. On the contrary, active swings (skating with arms swings) require a skier to spend a lot of energy and increase air resistance during descent.
2.4 Tactically rational distribution of forces in cross-country skiing
The rational distribution of forces at a distance is one of the most important issues in the tactical training of a skier-racer. In the matter of improving the tactical skills of cross-country skiers, we conducted a study in which the task was to determine the efficiency of the distribution of forces of the participants in the competition, depending on their sports qualifications, terrain and meteorological conditions.
Depending on the preparedness, individual characteristics, track profile and external conditions, the participants of the competition pass the distances in the following ways:
With a relatively uniform speed over the entire distance.
With a relatively even speed for most of the distance and an increase in speed at the end.
With a relatively even speed for most of the distance with a deceleration at the end.
With a fast start, slowing down at a distance and accelerating at the end.
With a quick passage of the first half of the distance and a decrease in speed in the second.
With gain in the second half of the distance.
With a gradual decrease in speed.
With an increase in the speed of travel in certain sections of the distance (in jerks).
Based on the results of mathematical processing of the “layout” of forces by skiers on tracks of different lengths, it can be considered established that of the above options, riders mostly prefer the following: uniform distribution of forces over the entire distance (average speed fluctuation is not higher than 2-3%), an increase in speed progress in some of its sections (jerks), a relatively weak start and an increase in speed in the second half of the distance, a strong start (8-9% above average speed) and a relatively weak finish (5-6% below average speed). However, the last option, as V.D. Shaposhnikov, requires the skier to be highly trained and to develop the quality of speed.
It has been established that in most cases, skiers and skiers who took the first ten places in competitions cover distances (5, 10, 15 km) more evenly, although small fluctuations in speed (no more than 2-3% of the average intensity, or the so-called "optimal zone", according to G.P. Bogdanov and others) are found even among the strongest skiers. Athletes who take places in the following dozens cover the distance less evenly, i.e. start the race strongly (5-10% above average speed), and finish weakly. The reason for this uneven passage is that skiers misjudge their strength. Therefore, in competitions, they perform below their capabilities.
The ability to tactically correctly distribute their forces on race tracks is especially necessary for highly skilled ski racers, for whom victory or defeat in a race is often decided by one or two won or lost seconds.
Rational options for the distribution of forces at distances should be chosen mainly at control training. In this case, it is mainly necessary to test the following options: a uniform distribution of forces over the entire distance, or an option with increased travel in certain sections, or passing the first half of the distance faster than the second, and vice versa. The choice of an option should be determined by the degree of preparedness of the skier, the strength of rivals, knowledge of external conditions and the profile of the track.
The choice and testing of options for the distribution of forces should be made on different terrain. It is one thing to choose a variant of the distribution of forces when the competition track is laid on a slightly rugged terrain, it is quite another when it runs on a heavily rugged one. In addition, non-standard external conditions, a different composition of participants in competitions, etc. involuntarily force the racer to change the established variant of the distribution of forces and thoughtfully, creatively treat his choice in a particular race. That is why the choice of a rational variant of the distribution of forces and its successful implementation during the race is a very difficult question.
Passing the distance taking into account your preparedness, the distribution of strength in such a way as to achieve a better result.
If the skier is well trained and has high speed qualities, it is expedient for him to pass the first half of the distance strongly (8-9% higher than the average speed). The meaning of this variant is that, using the indicated quality, the skier wins the distance in the first half of the distance against rivals who have significant speed endurance and pass the second half of the track faster than the first.
If the skier is poorly prepared, he should pass the competition distance relatively evenly (with speed fluctuations not higher than 3-5% of the average speed). With this version of the distribution of forces, he has more opportunities to use all aspects of his preparedness than with other options, since in this case he is less dependent on the tactics of his competitors.
In the event that the rider is well prepared and has significant speed endurance, it is advisable to start the race at an optimal pace (3-5% above the average speed), and go through the finish segment strongly (8-9% above the average speed). This option often brought victory to the famous skier G. Kulakova.
The skier should remember: many hours of running (with moderate and uniform intensity), as well as many kilometers of hiking help the ability to distribute forces. When fatigue appears (especially in the second half of the distance), the rider needs to focus on the rational use of the remaining forces in order to maintain the intensity of work and maintain speed over the distance.
2.5 Formation of "Tactical" thinking in skiers
Correctly planned and well-executed tactics decide the success of the skier in the competition. It was this tactic that provided, for example, the Honored Master of Sports V. Smirnov with the opportunity to gain an advantage over the strongest skier in the world, Norwegian V. Ulvang, in the 30 km race at the World Championships in Lahti (Finland, 1989).
The process of drawing up and implementing a tactical plan is based on a well-developed "tactical" thinking of a skier. Tactical training of cross-country skiers involves the inclusion in the training process of special events aimed at the formation of "tactical" thinking among athletes.
All masters of sports and the vast majority of first-class athletes (87%) attach great importance to drawing up a tactical plan for the race. It was very clearly expressed Olympic champion V. Rochev, who said in a conversation that “a properly drawn up tactical plan of the race minimizes the element of chance during the race, allows you to best realize your capabilities. The absence of a tactical plan gives the races a chaotic character. Racer goes "at random". In this situation, it is difficult to achieve good, sustainable results.
Such an understanding of the significance of the tactical plan is for skiers at the same time a motive for their activity, stimulating the activity of their mental activity in the period of preparation for the upcoming competition. Therefore, all the interviewed masters of sports and a significant part of the first-class athletes use every opportunity in their practice to get acquainted with the distance in advance and draw up a tactical plan for the race.
Skiers of junior ranks do not attach significant importance to drawing up a tactical plan for the race. Only a small part of them (10.4%) consider it necessary. Because of this, they do not have the necessary motives for preliminary acquaintance with the distance and drawing up a tactical plan for the race.
3. The content of the thinking of senior skiers when they draw up tactical plans is: a) determining the optimal speed and methods of movement in different parts of the distance with different terrain; b) the distribution of forces at a distance; c) selection of the best lubricant; Establishment of catering points long distances). In addition, the thinking of skiers includes the solution of issues that arise during the implementation of the plan in connection with the specific circumstances of the race.
. The "tactical" thinking of junior skiers is mainly aimed only at determining the nature of ski lubrication and the approximate pace of running at the beginning of the distance. The distribution of forces in separate sections and segments of a distance with different terrain, the choice of expedient methods for overcoming uphills, descents, and flat sections are not provided by them in advance, but are decided during the race itself.
The prerequisites for the "tactical" thinking of senior skiers when they draw up a tactical plan for the race are mainly:
) knowledge of expedient options for the distribution of forces at a distance and methods of passing sections with different terrain;
) information about the distance profile, temperature, snow conditions and weather conditions;
) understanding the strengths and weaknesses of their physical, technical and volitional training;
) knowledge of the forces of opponents;
) taking into account the results of the draw, etc.
Skiers - masters of sports and a significant part of first-class skiers - when drawing up tactical plans, take into account all these prerequisites with the greatest completeness.
On the contrary, skiers of III and II categories from the entire set of prerequisites carried out above take into account mainly only the results of the draw, the state of snow, and weather conditions.
Thus, junior sportsmen, firstly, lack the necessary purposefulness, planning of their activities, which stems from their insufficient understanding of the importance of a tactical plan; secondly, they do not have the knowledge, skills and abilities necessary for drawing up tactical plans, and, consequently, for the manifestation of appropriate mental activity, in other words, their “tactical” thinking is completely insufficiently developed.
The formation of "tactical" thinking among skiers is possible if special events are included in the content of training sessions. These activities are as follows:
In explaining to skiers the need to draw up a tactical plan and the related study and memorization of the distance.
In creating the necessary motivation for athletes, based on an understanding of the importance of a tactical plan for achieving success in racing.
Z. In the analysis of the schemes for drawing up a tactical plan for the race.
In equipping skiers with the necessary knowledge as prerequisites for successfully drawing up a tactical plan for various options distribution of forces right choice ointments, paraffins and determining the nature of ski lubrication, about finding out the strengths and weaknesses in one's own physical, technical and volitional training, about the preparedness of rivals, about the significance of the state of snow, weather conditions, etc.
In exercises for solving individual tactical issues in the process of studying the distance and in drawing up tactical plans with given specific competition conditions.
2.5 Means and methods of tactical training
The practical implementation of the tactical preparedness of ski racers involves the solution of the following tasks: creating a holistic view of the race, the formation of an individual style of competitive struggle, decisive and timely implementation of the decisions made, thanks to rational techniques and actions, taking into account the characteristics of the enemy, environmental conditions, refereeing, competitive situation , own state and other .
"Tactical exercises" in training.
Specific means and methods of tactical training are tactical forms of performing special preparatory and competitive exercises, the so-called "tactical exercises". From others training exercises what distinguishes them is that:
installation when performing these exercises is focused primarily on solving tactical problems;
in the exercises, individual tactics and situations are practically modeled wrestling;
if necessary, the external conditions of the competition are also simulated.
Depending on the stages of preparation, tactical exercises are used: in light, complicated conditions, and also in conditions as close as possible to competitive ones.
It is usually necessary to facilitate the conditions for performing tactical exercises in training when developing new complex skills and habits or transforming previously formed ones. This is achieved by simplifying the forms of tactics being learned, dividing them into less complex operations (with the allocation, for example, of attacking, defensive, counter-attacking tactics in sports games and martial arts, positional struggle at a distance, etc.).
The purpose of using tactical exercises of increased difficulty is to ensure the reliability of the learned forms of tactics and stimulate the development of tactical abilities.
Chapter 2. METHODS AND ORGANIZATION OF RESEARCH
Research methods:
Analysis of methodological and special literature.
Poll (questionnaire, conversation, see appendix).
Mathematical statistics.
1 Analysis of educational-methodical and scientific literature
The analysis of educational, methodological and scientific literature on skiing and related sports made it possible to identify the state of the issue under study from the standpoint of modern requirements, provisions and views.
Textbooks, teaching aids, scientific and methodological articles were subjected to study, which highlighted the issues of the methodology for preparing skiers. The materials concerning the methodology of tactical training and questions of the general theory have been studied. sports training in a number of related disciplines - pedagogy, psychology, physiology, anatomy, sports medicine and other sciences. A total of 30 sources were used.
In research conducted in the field physical education and sports, as well as in research on pedagogy, psychology and sociology, methods are widely known, which in the most general sense of the word can be called a survey. Depending on the method of conducting such a survey, one can distinguish conversation and questioning.
The conversation is used as an independent method or as an additional method in order to obtain the necessary information or explanations about what was not clear enough during the observation. Like observation, it is carried out according to a predetermined plan, highlighting issues to be clarified. The conversation is conducted in a free form, without recording the interlocutor's answers. To avoid intentional distortion of responses, participants should not guess the true purpose of the study. For a conversation, it is important to create an atmosphere of ease and mutual trust, while observing pedagogical tact. Therefore, a favorable environment is a familiar and natural environment: a gym, a stadium, a swimming pool, a place for a walk, etc. When preparing for a conversation, you also need to determine how to record its results. It is possible, for example, for this purpose to use a hidden tape recorder, a voice recorder (but not recommended), which will then allow you to carefully analyze the text of the conversation and identify the necessary signs of the phenomenon under study, to obtain new facts. The effectiveness of the conversation largely depends on the experience of the researcher, the degree of his pedagogical and especially psychological preparation, the level of his theoretical knowledge, the art of conducting a conversation, and even personal attractiveness.
3 Questionnaire
The most common form of survey is a questionnaire, which provides for obtaining information from respondents by means of a written response to a system of standardized questions and pre-prepared questionnaires. Unlike a conversation, there is a rigid logical structure in the questionnaire. To conduct a survey, personal contact of the researcher with the respondents is not necessary, since the questionnaires can be sent by mail or distributed with the help of other persons. One of the advantages of questioning before a conversation can be considered the possibility of surveying all respondents at once, it all depends on the number of prepared questionnaire forms. In addition, it is more convenient to analyze the results of the survey using the methods of mathematical statistics. The structure and nature of the questionnaires will be determined by the content and form of the questions asked by the respondents. Therefore, the main difficulty in constructing any questionnaire is the method of their selection and formulation. Questions should be clear, unambiguous, short, clear and objective.
According to the form of presentation of answers, the questions of the questionnaire are divided into open and closed. It is customary to call questions in the questionnaire open, if the instruction does not limit the way of answering it, and the expected options are not determined in advance. And the answers of the respondents can be given in free form. However, with such survey methods, the answers are often lengthy, which, naturally, to some extent complicates the subsequent processing of the results. More convenient in this regard are questionnaires with closed questions, in which the choice is limited to a predetermined number of options provided by the compiler. At the same time, the number of answer options can be very different depending on the nature of the question and other factors. In most cases, the questions are posed in such a way that the respondent only needs to answer “yes” or “no”.
Questioning and interviews were conducted in order to summarize the opinions of leading athletes on the importance of tactical training to achieve high results in cross-country skiing. We were also interested in the opinion of athletes on effective methods for improving tactical skills in this sport. (See note 2)
4 Organization of the study
In order to study the issues of improving the tactical skills of ski racers high level, an analysis of the scientific and methodological literature was carried out. In total, about 45 different documents were analyzed during the study period.
A plan of conversation was established, a survey of the leading skiers of the SibFU (see note 1).
As a result of the research, the means and methods for improving the tactical training of high-level ski racers were established.
Research was carried out in 4 stages:
Literature review - to determine current trends in the tactical training of high-level ski racers (November - February).
Based on conversations with leading SibFU skiers, a questionnaire was created to determine the features of the tactical training of high-level skiers (January-February).
Conducting a survey (February-April).
Analysis of the obtained data (April-May).
Chapter 3. DISCUSSION OF RESEARCH RESULTS
According to the results of the survey, we can distinguish:
For the 1st question, the athletes classified themselves into categories: sprinter 40%, stayer 25%, wagon 35%.
On the 2nd: 70% confidently get into the prologue, 20% use their tactics, 10% work at maximum speed.
"Tactical racing" fig.7
Yi: 90% prefer the lead position, 10% pursue.
"Tactical position" fig.8
2nd: 40% choose a strong start for the best position, 60% choose a weak start for finishing acceleration.
"Tactical position on the first part of the distance" fig. nine
5th: 70% attack uphill, 30% finish flat.
"Part of the attack distance" fig. 10
Oh: 90% do not use techniques prohibited by the rules of the competition, 10% do.
“Using techniques prohibited by the competition rules” fig. eleven
7th: 95% own and use technical and tactical elements, 5% do not use.
"Possession of technical and tactical elements" fig. 12
Oh: use alternating strokes
Oy: simultaneous
Oy: 70% have enough strength for the final acceleration, 30% do not.
"Final acceleration" fig. 13
11th: 50% use coaching tips before the start, 35% sometimes, 15% don't.
"Using the coach's advice" fig. fourteen
Ny: 95% use information during the race, 5% don't.
"Using coach's information during the race" fig. 15
Analysis literary sources on the preparation of cross-country skiers for short distances showed the lack of scientific developments concerning the ways and methods of technical and tactical training of athletes of this specialization for competitions at sprint distances. There are not enough studies, specific recommendations on the technical and tactical training of sprint skiers.
The program of technical and tactical training of cross-country skiers in sprint distances should differ from the training used by skiers-stayers and generalists. Since the technical and tactical training of ski racers for short distances requires more efficient equipment, as well as methods of movement in each individual case and, in accordance with the conditions, for a very a short time apply them during the race, and rationally distribute their forces over the distance. It also requires constant and in-depth work on improving technical and tactical skills.
As a result of the study, the main tactical techniques used by skiers in the sprint were identified: leading in the distance, the use of tactical elements (obtaining information during the race, coaches' advice), using climbing distances to attack, tactical techniques (running).
Bibliography
Agranovsky M.A. Skiing / Textbook for institutes physical culture. - M.: FiS, 1980.
Antonova O.N., Kuznetsov V.S. Ski Training: Teaching Methods: Tutorial, - M., 1999.
Butin I.M. Skiing: Proc. allowance for students. higher ped. educational institutions. - M .: Publishing Center "Academy", 2000.-368 p.
Bergman M.A., Kudryavtsev U.I., Ivanov L.V., Regulation of loads in the training of cross-country skiers // Theory and practice of physical culture.-1966. - S. - 42-46
Berezin G.V. and Butin I.M. Skiing. M: Enlightenment, 1973.
Vitu I. On skis for gold. Moscow: Physical culture and sport, 1977.
Geletsky V.M. Abstract, course and theses: Teaching aid for stud. Faculty of Physical Culture and Sports / V.M. Geletsky; Krasnoyarsk state un-t. - Krasnoyarsk, 2004.-113p.
Godik M.A., Zatsiorsky V.M. Ski race. J. Theory and practice of physical culture, 1962.
Collection of scientific and methodological articles on ski races / ed. V.V. Ermakov. Smolensk, 1973.
Kudryavtsev. Skiing: A textbook for technical schools of physical culture / Ed. 2, revised, and additional - M .: Physical culture and sport, 1983.- 287 p.
V.F. Kozhokin, R.V. Kozhokin. Tactical skier training. Educational and methodical manual / St. Petersburg: Publishing house "Olimp-SPb.", 2004. - 92 p.
Kondrashev A.V. Technique of skating skiing. - M.: RIO GTSOLIFK, 1990.
Lopukhov N.P., Makarov. Skating in the technical training of a skier / Theory and practice of physical culture, 1992, No. 1.
Lyudekov P.N., Spiridonov K.N. Ski race. M., 1969.
Manzhosov V.P. Principles of training ski racers. - M.: RIO GTSOLIFK, 1992.
Manzhosov V.N. Training of cross-country skiers. -M.: Physical culture and sport, 1985. - 96 p.
Manzhosov V.N., Ramenskaya T.I. Tasks for the specialization "Cross-country skiing". - M.: RIO GTSOLIFK, 1992.
Maslennikov I.B., Kallansky V.E. Skiing. M: Physical culture and port, 1984.
Ogoltsov I.G. Ski racer training. M: Physical culture and sport, 1977.
Osintsev V.V. Ski training. M. 2001
Pirog A.V. Study of the structure of movements and ways of its improvement in simultaneous moves. - M.: 1983.
Preobrazhensky V.S. Learn to ski. Moscow: Soviet sport, 1989.
Ramenskaya T.I. Technical training of the skier: Educational and practical guide. - M.: Physical culture and sport, 1999. - 264 p., illustration.
Soldatov A.D. Training of young skiers. Benefit for trainers of the Youth Sports School. Moscow: Physical culture and sport, 1965.
Spiridonov K.N. Skier's technique. - M.: FiS, 1969.
Spiridonov K.N. Influence of sliding conditions on the speed of ski racers. - M.: RIO GTSOLIFK, 1980.
Suslov F.P., Theory and methods of sports: Textbook for schools of the Olympic reserve-M., 1997-416s.
Takalo, Helena. The track leads to the pedestal. M.: Physical culture and sport. 1980.
Kholodov Zh.K., Kuznetsov V.S. Theory and methodology of physical education and sports. M: "Academy", 2001
Tsilmer K.K. Study of the influence of the speed of movement on the technique of cross-country skiers of various qualifications: Abstract of the thesis. Diss….candidate of pedagogical sciences. - Tartu, 1975.
Attachment 1
Athlete Chat Plan
How many years have you been playing sports?
Why did you choose this sport?
What results have been achieved?
Are you always getting the results you want?
What is stopping you from achieving them?
What is the place of sport in your life?
Do you exercise regularly?
How do you feel about the discipline - sprint?
What do you think is the basis of sprint preparation?
Are you making a plan, a scheme for conducting a race?
Do you use the advice of coaches in preparation, before the start, during the race?
Do you always analyze competitions?
Appendix 2
Interview plan with the coach
In the sprint, which preparation should be given more attention?
What role do you think tactical training plays in sprint competitions?
How much attention is paid to tactical training in training process.
Does the plan always work, the scheme of tactical race management during the competition?
Appendix 3
Dear colleagues.
department cyclic species Faculty of Physical Culture and Sports of the Institute of Natural Sciences and Humanities
Siberian Federal University
conducts a study dedicated to identifying factors influencing the current trend in the tactical preparation of cross-country skiers for sprint competitions. Please fill out this questionnaire. Anonymity is guaranteed regardless of the information below.
Please provide the following information about yourself: Gender _________________,
Category _______, Experience in sports ___________ Age _________
What preparation, in your opinion, is essential for successful performance in sprint competitions?
a) Physical training,
b) Technical;
c) tactical.
In the course of individual training sessions, do you include the development of technical and tactical elements;
a) No, why?
b) if yes, which ones?
While watching the distance, are you working on tactical actions, which will apply during the race if so, which
Yes_____________________________________________________________________________________________________________________________
When drawing up a plan and scheme, what do you pay more attention to?
passing the track
orientation relative to the opponent
recovery
During the warm-up process, use the pace:
a) calm;
b) average;
c) high;
d) your option: ________________________________________________________________________________________________________________________________________________________________________________________________________________
Tactical racing in qualifying?
a) work according to the tactical plan;
b) work at maximum mode;
Do you use cooldowns between runs? What? Reveal the answer!
_______________________________________________________________________________________________________________________________
Do you use means of restoring the body between stages? If yes, which ones and why?_______________________________________________________________________________________________________________________________
What tactical position do you prefer?
a) leading
b) persecution;
c) depending on the situation.
What tactical position do you choose on the first part of the distance?
a) a strong start for the best position;
b) weak start for finishing acceleration.
What part of the distance do you prefer to attack?
a) rise;
b) finishing plain;
c) turn;
d) your option.
Does your tactical action change from qualifying to running?
Do you use false starts in your tactics?
Do you use techniques prohibited by the rules of the competition during the fight?
a) If yes, then; what kind________________________________________________________________________________________________________________________________
Do you own technical and tactical elements and do you use them during the race? If yes, which ones?_____________________________________________________________
What moves do you use on climbs? Depending on travel styles.
Skate __________________________________________________________________________ Classic ________________________________
What moves do you use on the plain? Depending on travel styles. Skating __________________________________________________________________________ Classic _______________________________________________________________________________
Do you analyze after the race? And why?
a) Yes________________________________________________________________
b) No _______________________________________________________________
Does the plan always work, the scheme of tactical race management during the competition?
b) no, for what reason.
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Alexey Baryshnikov, leader of the ABST team, coach, former professional athlete, winner of Russian and international competitions, tells.
Ski lubricant.
On the long workouts and the marathon itself, I recommend laying the base and racing wax a little colder than the weather conditions. If the air temperature is below 10 degrees below zero, then, without hesitation, we put the frostiest paraffin. It is stiffer, therefore, more wear-resistant and the lubrication will last for most of the distance than if you put it on the weather.
Ski marathon tactics. The most interesting)
As practice has shown, in our country, from the start, for the first couple of kilometers, almost all participants run as if for Olympic medals, rush headlong. Then the people calm down and continue at their own pace - who is ready for what. At the same time, at the start, everyone tries to get up as close to the front as possible. In Europe, it’s a little different - there people initially get up according to their strength and calmly start and continue the race. This must be taken into account when choosing a place (geolocation) of the launch.
At the start, if you are running for the first time or you don’t have enough experience, it’s better to stand on the edge, so the risk of falling into a blockage becomes less. From the start, for the first few hundred meters, you should walk with shorter steps, try not to throw the sticks far back, because in the heat of the starting euphoria, other participants can easily break them.
It is very difficult to run 50 kilometers alone, so try to find a person or group of strength and work together, taking turns coming forward. Nobody likes backpackers who sit in the back and don't come out to work in front, so try not to be like those people and work your shifts honestly. This rule works for those who don't fight to win. Otherwise, you can cheat and pretend that you can barely stay in the group and therefore it’s hard for you to go to shifts and the group’s speed will drop. But if you do this regularly at every start, then the other participants will treat you accordingly and no one will “gentleman” with you. You can agree with other participants and change every 3-4 minutes, so the overall speed of your group will be higher.
In order to get ahead of your competitors at the finish line, watch them along the distance, how their skis roll from the slopes compared to yours, how they pass the flat and mountain sections of the track, determine the strengths and weak sides rivals and make a decisive acceleration in a place advantageous to you. But remember, other members can also keep an eye on you and use your weaknesses against you.
On the whole, good physical training, well-thought-out tactics, good skiing and high-quality nutrition at a distance will lead you to high results!
The sequence of movements in the semi-skate course is as followsThe skier glides on the supporting leg (ski). The ski of the pushing leg is brought to the supporting leg and placed on the snow so that the boot is next to and slightly in front of the boot of the supporting leg.
ELEMENTS OF TACTICS OF SKI RACES - DISTRIBUTION OF FORCES BY DISTANCE, OVERTAKING, LEADING AND FINISHING 8-9 CLASS
The distribution of forces over the distance - the skier masters this tactical skill throughout the training. Students choose the pace in educational races and races taking into account their physical fitness. It is important to teach trainees to choose the optimal speed of movement, to practice this skill well on segments ski slopes with an average competitive speed.
TRANSITION FROM STROKE TO STROKE DEPENDING ON THE CONDITIONS OF THE DISTANCE AND THE STATE OF THE SKIS 8-9 CLASS.
Recall that the answers to the questions, where and under what conditions this or that move is used, were given and explained when studying the technique of ski moves. The terrain and the condition of the ski tracks change many times over the distance. Therefore, the skier must be able to cross without losing speed. from one move to another. First, let us explain the use of moves on a ski track that is not prepared for skating.
TRANSITION FROM SIMULTANEOUS MOVES TO ALTERNATE 8-9 CLASS
Transition with simultaneous extension of arms (Fig. 3, 1 - 7). After repulsion with both hands, straightening up, the skier brings his hands forward (1, 2). Then it is repelled by the leg, for example, the right one, and transfers the body weight to the other leg; at this time he puts his right stick on the snow (3, 4). With a push of the left leg, the skier pushes off with the right stick, transferring body weight to the right leg (5, 6, 7), puts the left stick on the snow and then goes in alternating motion. When crossing with opposite hands with the first step, the skier takes out the opposite hand and then goes in an alternating course.
ALTERNATE FOUR-STEP MOVEMENT. TRANSITION FROM ALTERNATE MOVES TO SIMULTANEOUS. EXIT FROM THE SLOPE AND OVERCOMING THE COUNTERSLONE. 8-9 GRADE
It is used on the plain and slopes of small steepness with poor support on sticks, as well as during transitions from one move to another. The movement cycle consists of four sliding steps. With the first two steps, the sticks are alternately brought forward, with the last steps, alternate repulsions are made with the sticks. Sliding steps are performed in the same way as in an alternate two-step move. The sticks are carried forward in a straight motion, which helps to maintain and increase the sliding speed due to the inertia force of the swing. In terms of coordination, this method is one of the most difficult (Fig. 1, 1-8).
SKI TRAINING IN 8-9 CLASSES
Ski lessons in 8-9 classes differ primarily in their training orientation. To successfully prepare for delivery educational standards, boys and girls need to perform a fairly large amount of training work on the training track, mainly of variable intensity. This is eloquently evidenced by educational standards.
SKI DAY TRIPS WITH CHILDREN IN THE FOREST
We made a decision, today we are going to the forest for the whole day to ski, we will definitely take the child with us, especially if he is already five years old. Next time, he will serve as a great motivator for us adults, because he will definitely enjoy this trip. It is only necessary to organize everything correctly, skating experience can be acquired directly inforest on the ski track.
:: ski games::
- Outdoor skiing game "Take a seat"
The players move on skis 1.5 - 2 m one behind the other in a vicious circle. The driver follows the circle in the opposite direction, gives the command “Stop!” He touches the stick of one of the skiers and continues to move quickly in a circle. At a signal, everyone stops, and the player, tagged by the driver, quickly runs in a circle in the same direction. Everyone strives to take a free place. The one who did not have time to take a free place becomes the driver, the game continues.
Rule. When running, you can not interfere with the players.
Mobile Game: Shark Attack
The game is played on a limited area. From among the strongest participants, a “shark” (leader) is selected. All other participants (fish) take off the sticks, put them in the center of the site and scatter. At the signal "shark" begins to catch "fish". The one who is bitten by the “shark” becomes the “shark”. He takes his sticks and also begins to catch "fish". The game ends when the last "fish" is caught. Salting players can only be done with your hand.
Mobile game: "Talking on the hill"
This game is similar to the game of tag, but is played on a hill. The main purpose of the game is to improve the performance of descents, turns, braking and climbing.
Mobile game: "Cossacks-robbers"
A “prison” is marked on the site, which should be located near the wall (fence). All players are divided into two groups ("Cossacks" and "robbers"). The robbers scatter around the site and after 1 minute the Cossacks begin to catch them. The Cossack takes the pissed-off robber to prison. The robber goes on his own and does not resist, and the Cossack only accompanies him. If, during the escort, the Cossack runs away without bringing the robber to prison, he is considered free. In the prison, robbers are located along the wall and cannot move. At least one Cossack must be in prison, because. robbers can help out those who are in prison. If a free robber runs into the prison and knocks down the robber sitting there, then he becomes free. At the same time, the freed one can also free other robbers. The game ends when all the robbers are imprisoned.
Outdoor game: "Hunters and ducks on skis"
Content. The game is played on a limited area, beyond which it is impossible to travel. Several hunters are selected, the rest are ducks. At a signal, the ducks "scatter" around the site. At the second signal, the hunters go out to “hunt”. One player is holding the ball. You can only throw it from the spot. Another player drives up to the bounced ball and throws the ball from this place. The game continues until all the ducks have been shot. The salted duck leaves the site.
ABSTRACTphysical culture lesson ski training in 8th grade
ABSTRACTphysical education lesson in ski training in grade 5
Synopsis of the game lesson of ski training in 5th grade
Municipal budgetary educational institution"Novopokrovskaya secondary school"
TESTS. SKIING
Compiled by a teacher of physical education and life safety
first qualification category Kochetkov Anatoly Viktorovich
2014-2015 academic year year
SKIING
1. The length of the skis in the classic course -
a) Student growth
b) Height with outstretched arm
c) Student's height + shoe size
d) To the level of the student's eyes
2. Alternate two-step skiing consists of ...
a) One period and two phases
b) From one period and three phases
c) Of two periods and two phases
d) Of two periods and three phases
3. Which ski turn is missing?
a) Stepping turn
b) Turn on the spot swoop
c) Turning "semi-plow"
d) Turning with an emphasis
4. Where is the error in herringbone climbing technique on skis?
a) Skis are divorced and placed on the inside edges
b) The backs of the skis do not cross
c) Steps - free with full extension of the legs
d) Hands work energetically and straighten at the beginning of the push
5. What exercises do not bring up special endurance when skiing in schoolchildren?
a) Speed-strength exercises
b) Special breathing exercises
c) Exercises with maximum power
d) Exercises with submaximal power
6. What is the fastest ski run?
a) Simultaneous bass
b) Simultaneous one-step
c) Simultaneous two-step
d) Alternating two-step
7. Height ski poles in the classical course -
a) Student growth
b) Up to the level of the student's shoulders
c) 3-4 cm below the shoulder level of the student
d) To the level of the student's eyes
8. What is the main difference between the simultaneous one-step move (starting option) and the usual one when skiing?
a) First step with hands forward
b) Putting sticks in the snow
c) Pushing away with sticks and placing a foot
d) Separation of sticks from the snow and sliding on two skis
9. The way of transition from simultaneous to alternating moves in cross-country skiing is called ...
a) Transition with the removal of the right leg
b) Transition with simultaneous extension of hands
c) Transition with the removal of the left leg
d) Transition with a simultaneous push of the hands
10. More rational (economical) skiing -
a) skating
b) Alternate two-step move
c) Alternate four-step move
d) Simultaneous two-step move
11. What kind of ski braking is often used on steep slopes?
a) Side slip braking
b) Braking "semi-plow"
c) Plow braking
d) Braking "emphasis"
12. At what height does a skier, overcoming solid obstacles, take off his skis?
a) Above 75 cm
b) Above 100 cm
c) Above 120cm
d) Above 150cm
13. Turning on parallel skis is easier to do...
a) On initial stage low speed
b) at very low speed
c) at low speed
d) at a higher speed
14. Olympic champion in cross-country skiing in 1956 became ...
a) Claudia Boyarsky
b) Lyubov Kozyreva
c) Galina Kulakova
d) Maria Gusakova
15. How to overcome hillocks on skis?
a) Approaching the hillock, the skier is grouped
b) Approaching the hillock, the skier rises
c) When approaching a hillock, the skier groups up
16. A skier is not allowed on the course ...
a) Change one ski
b) Change sticks
c) Lead with a student up to 100 m
d) eat food
17. Which skier's stance is faster downhill?
a) high stance
b) Middle stance
c) Low stance
d) Main rack
18. Ski length with free running -
a) to the level of the student's shoulders
b) to the level of the student's eyes
c) student growth
d) the growth of the student with outstretched hand
19. How should you ski if there is a medium climb ahead?
a) Simultaneous one-step
b) Simultaneous stepless
c) Alternate two-step
d) Simultaneous two-step
20. Main strength, acting on the skier during the descent -
a) Gravity
b) Force of air resistance
c) Force of friction
d) driving force
21. Error when skiing depressions -
a) Approaching the depression, the skier crouches
b) Passing a depression, the skier straightens his legs
c) In the middle of the depression, the skier begins to group
d) At the moment of exit from the depression, the skier is grouped
22. Longest distance skiing at the World Championships for men -
a) 30 km race
b) 50 km race
c) 60 km race
d) 70 km race
23. The most significant mistake when braking on skis with a “plow” is
a) Short-term uneven pressure on the skis
b) Insufficient breeding of the heels of the skis to the sides
c) Pushing the toe of one ski slightly forward
d) Loss of balance
24. Simultaneous two-step skiing consists ...
a) From 4 phases
b) From 3 phases
c) From 2 phases
d) From 5 phases
25. The height of the sticks for free (skating) skiing should be ...
a) Up to the level of the student's shoulders
b) To the level of the student's eyes
c) 3-4 cm higher than the student's height
d) 3-4 cm below the student's shoulders
26. Error when skiing hillocks -
a) Approaching the hillock, the skier rises
b) At the moment of hitting a hillock, the skier is grouped
c) The skier assumes a low stance position
d) Having passed the hillock, the skier straightens up
27. What is the fastest skiing uphill with an average slope.
a) herringbone climb
b) Rise "half herringbone"
c) Sliding step up
d) Climbing the "ladder"
28. What is the difference between "semi-skating" skiing and "skating" skiing?
a) setting sticks
b) Setting one of the skis
c) Repulsion with sticks
d) kick off
29. When is the transition from alternating two-step to simultaneous moves applied on skis?
a) on the rise
b) After the start
c) After a steep climb
d) on the plain
30. The main element of the skier's tactics is
a) start
b) Leading
c) Distribution of forces
d) Overtaking
31. Bending the supporting leg before pushing off when skiing is designated as ...
a) Squat
b) Squatting
c) Lunge
d) Folding